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Jen Curtis Academy
MODULE 1 - GETTING STARTED
Welcome video - watch this first (6:09)
INTAKE FORM! [Please fill in]
How online coaching works (19:43)
What you need (10:53)
Measuring Progress & Taking Measurements (6:41)
The 5 Stages of Fat-Loss (24:22)
Recommended Resources for Your Journey (10:10)
MODULE 2 - MINDSET
Why Mindset Matters (4:52)
Trust Me & Trust the Process (8:17)
Fat Loss is HARD (5:46)
DONE is better than PERFECT (7:18)
Learn From Mistakes (Having a Growth Mindset) (6:12)
Why Motivation SUCKS (And why you shouldn't rely on it) (7:46)
Lower Your Expectations (5:30)
The goal isn't to "endure" the diet/suffer (3:59)
You Have To Believe It's Possible (6:41)
What to expect (13:55)
Are you COACHABLE? (32:42)
MODULE 4 - JOURNALLING MODULE
Intro (4:46)
Effective Goal Setting (8:31)
CBT (7:04)
Non-Hunger Eating
Ambivalence (12:16)
Limiting Beliefs (19:14)
Managing the Urge (13:51)
Family Beliefs around Food and Exercise
Pleasureable Activities Worksheet (7:44)
Are you too hard on yourself? (46:27)
Focusing on what really matters (19:01)
NEW MINDSET & JOURNALLING MODULE
There are no quick fixes (24:46)
FUNDAMENTALS of FAT LOSS
How do you lose weight? (NEW) (46:22)
Calculating MAINTENANCE calories (34:21)
Calories - how many? (22:39)
Flexible Dieting (37:59)
Macros - Protein, carbs and fat (13:00)
Nutrition 101 (20:23)
How to eat (14:29)
Creating a MEAL PLAN (31:04)
How to make Dieting Easier (and NOT be hungry) (20:51)
Measuring portions (10:35)
Weekly deficit (14:35)
SUPPLEMENTS (39:05)
MAINTENANCE - THE ULTIMATE GUIDE (56:14)
MODULE 6 - TROUBLESHOOTING COMMON PROBLEMS
How do you stay motivated??? (84:35)
Non-Hunger Eating (intro) (25:32)
Are you REALLY tracking everything?
Navigating the weekend (23:03)
Overcoming Perfectionism (33:41)
Dealing with Cravings (32:34)
SNACKING! (22:37)
Why is social eating so fucking hard??? (39:24)
Eating out - Managing your social life (important events vs weekly stuff) (30:56)
PMS, your period, and the diet (24:51)
Stress (22:40)
Dealing with fluctuations
What to do on vacation (21:23)
What to do when you're SICK (12:59)
Shabbat (19:25)
Don't Get Too Hungry: The Elephant & The Rider (7:05)
Religious Fasts - How to manage fast days (11:08)
Summer Holidays (Vacation) (25:09)
Getting back on track after the summer break (or any break) (27:47)
Self-Sabotage (28:21)
MODULE 7 - USING MY FITNESS PAL (MFP)
How to set up MFP (6:43)
How to Track using MFP
A day of tracking (what it should look like) (6:57)
Tracking - Self-Assessment
How to add me as a "friend" on MFP (and make your diary visible to me) (3:01)
Fact Checking MFP (& food list) (11:31)
Creating "My Meals" on MFP (6:25)
How to Track home cooked meals (5:25)
Home-cooked meals 2: Using "My Recipes" (8:44)
How to track when eating out (14:26)
Setting up MFP with your "Anchor Points" (3:20)
Adding Vegetables to MFP (2:36)
How to change your calorie targets in MFP (2:59)
How to see your protein targets in MFP (1:17)
MODULE 9 - COOKING & MEAL PREP
Jen's Favourite Recipes
HOW TO COOK
Simple Meal Ideas
Filling Meal Ideas
MODULE 10 - NON-HUNGER EATING
Intro - overview of different types (13:39)
Step One: Identifying Non-Hunger Eating (Worksheet) (4:55)
Self-Medicating with food (27:51)
MODULE 11 - TRAINING
Why is Strength Training so important? (10:39)
Beginner to Strength Training? WATCH THIS! (22:07)
SUPERSETS: How to perform the movements. (4:24)
REST: How much should I rest between sets? (5:37)
How HEAVY should I lift? (5:45)
WARMUPS: How should I warm up? (Beginners-Intermediate) (7:17)
Warm-up Guide (Intermediate-Advanced) (12:48)
SORENESS: How sore should I be after my workouts? (4:20)
Range of Motion (4:13)
How to PROGRESS (Progressive Overload) (5:23)
HIIT (with pdf)
Deload Weeks (7:06)
Basic Nutrition Strategies for Training (19:43)
Advanced Nutrition Strategies for Training (15:35)
Injury Management (57:49)
How to write your own training programmes (draft)
MODULE 12 - LIFESTYLE
Time Management
Meditation (17:50)
MODULE 13 - WOMEN
You're PREGNANT! - What should you do now? (49:36)
MODULE 14 - PSYCHOLOGY RESOURCES
How not to let your mind fuck this up (9:10)
Cognitive Distortions & CBT
Exploring Your Family's Beliefs around Food (33:52)
The Pros & Cons of Change (9:13)
2 Types of Clients (which one are you?) (24:25)
Your Mind: The Rider and the Elephant (7:05)
Relaxation resources - dealing with stress and anxiety
Understand Yourself - The Best Personality Test in the World
Managing the Urge
MODULE 15 - ADVANCED FAT-LOSS STRATEGIES
Carb Cycling & Carb Intolerance
Rapid Fat Loss - How to do it (and not go batshit crazy) (19:07)
Rapid fat-loss (what it takes) here?
Teach online with
Pleasureable Activities Worksheet
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